WOD / Blog

“It does not matter how slowly you go as long as you do not stop.” – Confucius

  • WOD
  • Blog

2017 October 31

STRENGTH: 3-3-3-3-3 Snatch Balance *go on every 2 minutes METCON: AMRAP 3 5 Power Snatch 15 KBS 1 min rest AMRAP 3 5 Squat Snatch…

2017 October 30

STRENGTH Muscle-Up Progressions METCON 2rds of – 2.5min DB squat cleans – 2.5min double unders – 2.5min muscle ups

2017 October 27

STRENGTH: Sumo Deadlifts 5-5-5-3-3-3-1-1-1 *5 FESS/side with Kbs on front rack in between sets *go on every 4 minutes

2017 October 26

GYMNASTIC STRENGTH: L-sit progressions 5rds of – 20sec L-sit – 5 jefferson curls METCON: Partner WOD 8min AMRAP – 30 Shoot Throughs – Double Unders…

2017 October 25

STRENGTH: Snatch practice METCON: 10min EMOM – Muscle Snatch – Power Snatch – Squat Snatch

2017 October 24

STRENGTH: Pull-Up Progressions + Dip Progressions 10min EMOM – Odd 30sec static chin – Even 10 single leg ring push-ups (5/side) METCON: 21-15-9 – DB…

2017 October 23

METCON: 60 single-leg squats, alternating 50 wall-ball shots, 20-lb. ball 40 box jumps, 24-in. box 30 deadlifts, 185 lb. 20 power cleans, 185 lb. 10…

2017 October 19

STRENGTH: Back Squats 3-3-3-3-3 (53×1) – 5 SLDL/side Bench Press 3-3-3-3-3 (53×1) – 5 bent over row/side *go on every 3minutes

2017 October 18

METCON: 0:00-10:00 3 Rounds of: – 10 Ground-to-overhead – 200m run 10:00-12:00 rest 12:00-22:00 21-15-9 – DB Thruster – Handstand Push-up – Wall Ball Shot…
All articles loaded
No more articles to load
Coming soon...
Close Menu